2005 Tip #2:
Is It Really “Helping”?

Many of us have set “new year” goals that we know shouldn’t just be a January exercise.  Goal setting – focus and re-focus – should occur throughout our year.  It really helps to have goals – both the big ones and the incremental steps defined in a way to help us get to the big goals.  While many gym memberships are taken out in January and used only for a month or two, a recent report said that 55% of those who make New Year’s resolutions actually keep them. 

Many of us have goals to lose weight or to maintain our weight.  Simple math:  This cannot be done if we’re taking in more calories than we’re burning off.  We read almost daily a new study on the heavy consequences of overeating in America.  The first few tips this year will concentrate on the in-take side and then we’ll move into a greater focus on how to budget the time to exercise more, to be more physical and burn off more calories. 

We often refer to our food servings as “helpings.”  Let’s ask ourselves when that’s not the case – either by the size of those helpings or the number of them.  Next 10 ideas:

1. Drink lots of water throughout the day, and especially before mealtimes, office parties or after work receptions.

2. If eating out with someone, order one entree ala carte and one full meal. Share the salad, soup and dessert.

3. At home, don’t put bread out on the table.  When eating out, ask the waiter not to bring the bread or just don’t ask for refills on the bread when eating out.

4. Have one slice of bread or a roll but don’t put the butter dish out.  Skip the butter or go very lite.

5. To help us slow down while eating, letting our body’s food monitors register satisfaction,  put the fork down for a moment between each bite while chewing thoroughly and enjoying the flavors of the food.

6. To help us slow down while eating, wait 5-10 minutes before having seconds.  Do we really need more? Maybe just a little of one or two items instead of a complete re-load.

7. Just skip second helpings.  Is it really “helping?”

8. We’re at our in-laws or at a friend’s house for dinner.  If the hostess or host insists on seconds, what to do if you really don’t want another helping?  First, eat the first serving slowly so the plate doesn’t empty so quickly.  When asked, we can compliment the savory meal and then indicate we’re watching our weight or “I’m on a diet” or “That was terrific!  I’m really full, really satisfied!”  But, what if honesty won’t deter the insistence, or if it might be translated internally by your sensitive mother-in-law as: “You really didn’t like my cooking!”?  Go to Plan B.

9. If it’s self-serve with the dishes on the table, at some point we can serve ourselves a small second.  If the dishes are in the kitchen, we can get up, go to the kitchen, and do the same.  When asked again if you’d like another helping, you can say: “I’ve had seconds (or thirds) already.  It was so delicious!”  (I don’t go so far as asking for the recipe, but that’s been done by others.)

10. If all else fails, the napkin solution may be in order.  When no one is looking, transfer some of the unwanted second helping to your napkin.  It’s better again to waste it, rather than “waist it” on yourself.

These are mostly small scale tactics, but every bit helps.  Small steps one at a time. Decisions, one at a time.  Bigger ideas ahead.  What are yours?  What are your strategies? What’s a good helping for you?